Relieve Back and Neck Pain with These Daily Stretches

Relieve Back and Neck Pain with These Daily Stretches

Did you know that within five minutes of waking up in the morning at least 1/3 of us check our phones, and over 2/3 use phones during mealtimes with family and friends? This excessive reliance on digital devices is taking a toll on our bodies. The relative weight of your head can go from 10 pounds to 40 pounds! And, as technology advances and lifestyles change, so do our posture, back, and neck problems.

Using our phones, gaming for fun, and working on computers have caused us to develop rounded shoulders and forward heads. Similarly, this was only seen in the elderly as they would look down more often to watch their steps, causing postural changes and loss of trunk strength.

Is your phone or computer being a pain in the neck and back? If so, we have some daily exercises to help relieve the pain. Check them out!

Daily Back and Neck Stretches

There are six daily stretches that, if performed one to two times per day for five to 10 repetitions, can help maintain a healthy posture.

  1. Tuck your chin to your chest and keep your chest elevated
  2. Stand straight and lower your ear toward the same shoulder, keeping it in line with the shoulder and not leaning the head forward. Repeat each side.
  3. Stand in a corner or a doorway with hands placed at shoulder height and stretch then at should width. Lean forward, allowing arms and shoulders to stretch thoroughly.
  4. Grasp hands together in front of the chest, look downward, and reach forward with hands.
  5. Gently pull the back of your head towards the same side axilla (armpit). Repeat each side.
  6. Squeeze shoulder blades together and slide them down toward your waist.

These daily exercises will help relieve the extra stress put on back and neck muscles, but to help keep a healthy posture, remember to take other precautions. Never stay in the same position for too long. Always try to sit up or stand up tall every 15 minutes for approximately 5 to 10 seconds.

Pure Physical Therapy Can Help

If these simple exercises seem to not help lessen aches, pains and discomfort, it’s time to see a physical therapist. At Pure Physical Therapy in McAllen, we truly are the experts in relieving pain and improving the quality of life for our patients. Contact us today for a free screening and get back to being you!

Revealed: The #1 Best Exercise for Herniated and Slipped Discs

Do You Have Back Pain or Sciatica When You Lift Something Heavy?

Or Bend Forward to Tie Your Shoe, Wash Dishes or Brush Your Teeth?

If you do, then you may have a herniated or slipped disc…

And here’e a simple, easy-to-do exercise that often gives herniated disc sufferers immediate relief.

A few months ago, we exposed the 3 Common Causes of Back Pain and Sciatica

(If you missed it and would like a copy…pop in at the clinic and ask for Diane…she’ll give you a copy)…

Last month, we gave the #1 Exercise for SI Joint and Pelvic Pain…

This month, I’m going to show you the #1 Best Exercise for Herniated and Slipped Discs.

But first…it’s important to know if you may have a herniated or slipped disc.

Most people we see with herniated discs fit the following:

  1. 35 years of age or younger
  2. Pain with bending forward and lifting
  3. Relief with standing or walking

For most people, the more the disc is herniated…the more pressure on the sciatic nerve…

And this can lead to pain, numbness, tingling, or weakness in the leg…sometimes down to the ankle and foot.

So, ideally you’ll only get relief with this exercise if the cause of your back pain and sciatica is a Herniated Disc.

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Why Knowing the Cause of Your Back Pain or Sciatica is Important…

When you know the CAUSE of your back pain and sciatica, then it’s much easier to do the right treatment to get back to normal…and heal naturally.

At Pure PT, we specialize in helping people find out the exact CAUSE of their back pain and sciatica (this can be tricky…because some back pain and sciatica sufferers have more than 1 CAUSE).

To schedule an appointment with one of our Back Pain and Sciatica Specialists and find out the exact cause of your back pain and sciatica, call us at (956) 994-8880.

Hope this helps you,

Frank Garza, PT, DPT
Pure Physical Therapy
956-994-8880

PS – We are giving away 11 Back Pain and Sciatica Screenings…to past clients of Pure PT…who have suffered with back pain or sciatica in the past 30 days…to schedule call 956-994-8880.  

PPS – Do you know someone you care about who is suffering with back pain and sciatica?  If so, there are 2 ways you can help them.  First, you can have them call us…956-994-8880 and schedule an appointment.  OR if they’re not ready to schedule yet, have them call our office and request a copy of our Report: “The Top 10 Burning Questions for Sciatica”…and we’ll mail them the report absolutely free.  We’ll include a copy of this sheet in addition to some other information that will help them out.